### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to aid you in enhancing strength and stability using minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up, two dynamic circuits, and a cool-down stretch. It’s low-impact (no jumping involved!) and highly adaptable—just modify the weight to match your fitness level. This workout suits all individuals!
If you find this class enjoyable, don’t miss out on the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the workout. After that, we jump into two circuits, each specifically structured to effectively work your lower body muscles.
**Circuit 1** contains four exercises, while **Circuit 2** consists of five exercises. Each movement is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, a **30-second** rest period will occur before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body, adjust exercises as needed, and stop if something feels off.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details
Here’s a comprehensive breakdown of the class:
**Warm-Up & Mobility (01:44)**
Get your body ready with mobility exercises and dynamic movements to increase warmth and enhance range of motion.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### Closing Thoughts
I hope you find enjoyment in this lower body strength session! It’s a versatile and efficient workout that can be customized to your fitness level. If you’re seeking more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—looking forward to seeing you in class!
xo,
Nicole